SHOULDER BRIDGE

The spine plays a vital role in most movements. But as we spend more time sat down, hunched over our computers, and even as we age, our spines become stiff. This in turn can restrict our movement and performance in everyday activities.

A mobile spine is less prone to injury. Each individual vertebrae can move, and the muscles and nerves are less likely to get pinched and pulled.

Shoulder bridges are a great exercise to help improve mobility in the spine. They are slightly different to the often seen glute bridge. The main difference is that the shoulder bridge places more emphasis on the thoracic spine, and it’s a lack of extension in this area which can place the shoulders in weaker and more vulnerable positions.

Here’s some tips and pointers for you:

• Start with your knees bent and heels in line with your butt.

• As you raise your hips think about lifting each vertebrae from the floor one by one.

• Keep driving through your heels and think about pushing through your chest.

• If you lack extension in the spine you can position your feet further away from your butt to help target the thoracic.

• Make sure you keep your shoulders and neck relaxed and on the floor.

• Adjust your position as needs be to feel it on your thoracic spine.

• If you start to cramp up in your hamstrings walk your feet in a little bit.

• Aim to hold for 30-60 secs.

The shoulder bridge is an alternative exercise to the glute bridge, and will further develop the strength, stability and mobility in your spine. It will help you achieve better movement, and is another exercise that works great when paired with the Jefferson Curl.

The shoulder bridge may look like a badly executed glute bridge, but it’a not. It’s an entirely different exercise. Unless you are performing a glute bridge badly!